Beginner WODs: Tuesday 120501

Tuesday 120501

Beginner WODs at HR:20:
A: Back Squat 3×5

B: In 12 Minutes:
30 Box Jumps 20″
10 Push Press 85#/53#
20 Box Jumps 20″
20 Push Press 85#/53#
10 Box Jumps 20″
30 Push Press 85#/53#
With the remainder of the time complete…
AMRAP of: Burpees
Score is number of burpees

Coach Michael W. sent in this pic of his recent grads, who he didn’t get to come up with a team name, but he dubbed them “Team Awesome”:

Here’s what’s on tap for Wednesday’s WOD classes at HR:20:
A: Deadlift 3×3

B: For time:
Run 800m
30 Snatches at 95#/53#
Run 800 m

Responses

  • Kristina

    Backsquat 83#; metcon- 38#, scaled down to 33# half way through second set of PP; 2 burpees

    • Daniel L

      Back squat 155# x 3
      WOD 60 burpees (first 10 push presses 85# scaled to 65# for the last 50)

  • Emily L

    This was one of my favorite classes to date. Plus, I did my first ever box jump! I have always been completely terrified of box jumps and avoided them at all costs; but, not tonight– success!

    Back Squat: 63 lbs
    WOD: 24 burpees
    Started at 43 lbs; 3rd set scaled to 33 lbs

     

  • Randy Lampert

    BS: 225,235,255 great feeling sets but need to set my feet more. 

    57 burpees @20 inch box jumps. The landing was hurting my ankle so I went down and height and started to stepping off. 

  • Marisa M.

    Back squat – 73#, 83#,103#
    WOD 18 burpees (first 10 push press at 53# then scaled down to 43# for second set, 43# for third set but scaled down to 33# bar for last 10 reps)

  • http://www.facebook.com/profile.php?id=691965898 Ken Todd

    Back squat: 135#, 155#, 175# – failed on 4th rep.  Pleased since my previous max was 135#

    WOD:  28 burpees – 24″ box, 55# push press (working on shoulder strength)

  • Grayb33

    Back Squat: 185#, 235#, 235#
    WOD: 70 burpees, 85# push press

  • Dave B

    back squat,: 135# for all, working on form, will do more wieght next time.  40 Burpees, 65lbs push press. 

  • Maria L

    A. Back squat 83#/93#/93#
    B. Push press 43#, 17 burpees

  • Matt T

    Back Squat 225, 245, 245.

    WOD: 29 Burpees with the 24″ box and 85# push press

  • http://www.facebook.com/patrick.r.burns Patrick Robert Burns

    Back Squat 135 185 185 – Failed on four of last squat

    36 Burpees with 65 for the push press for first 20 and 45 for the last 40